Fygle's road to mass gain

[Bonnie]

They look well balanced muscle group wise to me.I' ll let boss man take on the are you overworking your chest, I only see one exercise there for it per workout, so my thoughts are no, but he is much more experienced Keep up the good work !

[Fygle]

Cheers Bonnie, and b Will.

[Boss Man]

In terms of Chest. Flat Bench will do it obviously, so will the Military Presses. Chinups and pushups to a minor extent.

As for Pullups, make sure you use a pronated grip and go in front of the head not behind the Neck, to avoid possible Rotator Cuff and Cervical Spine problems.

[Bonnie]

Funny you mention that, the guy I trained this week, did a behind the head pull up & I went ..HUH ?! Oh no no, don't do those..personally I've never seen them done thusly, it was a shock.Oh & most people do what I'd call half pull ups, ending up with " half results " very rare to see anyone do a full one in the gym I'm noticing.Though I'm thinking fygle does

[Fygle]

All the way down, yep. I think I should just keep doing what I do with chest exercises then, maybe it'll come along eventually. I really hate stagnation, though, could be because I'm trying to trim down a little so I'm not eating as much these days. Speaking of which, my weight is finally starting to go down a bit. This morning I weighted in at 78.3, down from 80,5'ish at my most a month or so ago. I don't wanna lose much, maybe 1,5kg more.

[Bonnie]

Congratulations, so when you say you are eating less, does that mean you are carb cycling per your bodies needs or just following the same diet daily & just eating less ? To me less is never a good thing.

[Fygle]

Apart from a pre workout muesli, not really. I eat a lot less carbs in general, cut back on milk and honey sweetened green tea, less honey in my morning oatmeal, etc. It's been trial and error, and I've taken it easy not to overdo it, seems to be going in the right direction now. I do work out 6 days a week now, though, so every day is a workout day almost.

[Bonnie]

Maybe thats the issue, you work out six days a week.Working out to much will hamper your progress.Try working out 5 days & take thursday & sunday off.Weights day takes a lot of energy, so eat carbs with 4 meals/30 g per meal, cardio day eat them 3 meals/30 g & off days one meal.Its good to cut back on dairy, there are lean proteins without the added sugar & carbs & unhealthy fats in milk.

[Fygle]

Yesterday's weights:

Chinups: 8+6+5+5 (10kg backpack)
+Military press: 3x9 (40kg)

Squats: 3x9 (64kg)

Dips: 11+9+8 (25kg backpack)

Ham curl: 3x9 (33kg)
+Barbell curls: 4x7 (33kg)

Very low energy levels, probably because of my lower carb intake. Will have to rethink diet a bit. Felt a slight tug in lower back on last squats set, had to cut short at 5 reps to be safe. Could be because it's been a hard workout week.

[Fygle]

Thanks Bonnie, appreciate the advide. Will think about going back to 5 days a week, I probably should.

[Fygle]

Cardio day:

12 min misc ab work > 50 min biking.

[Fygle]

Weights day:

Flat bench: 5x5 (64,5kg)
+Single arm rows: 3x9 (31,5kg)

Upright rows: 3x9 (35kg)

Quad curl: 4x7 (47,5kg)
+S.L. Calve raises on edge: 3x10 (15kg backpack)

Dips: 11+9+8 (26kg backpack)
+Shrugs: 3x9 (46kg)

Gave my back some rest today. Actually, now I regret not doing lunges...I've forgotten about them

[Fygle]

Cardio day:

12 min misc ab work > 10min warmup > 20 min HIIT > 10 min steady state.

[Fygle]

Weights day:

Pullups: 7+6+5+5 (10kg backpack)
+Military press: 3x9 (40kg)

Walking front lunges single leg raise: 4x7 (35 kg)

Dips: 11+9+7 (27,5kg backpack)
+Bent row: 5x5 (55kg)

Barbell front raises: 4x7 (22,5kg)
+Quad curl: 3x9 (45kg)

Took it a little easy on the back today too.

[Fygle]

Cardio day:

12 min misc ab work > 10 min warmup > 20 min HIIT > 10 min steady state.